Uncle Rico Meets Paul Bunyan

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It was YHC’s 3rd Q of the week and what better place to wrap up a 5 pack birthday week than back down at my roots in South Wake!  We had one FNG, Galaxy (soccer fan who’s from LA), and a visitor YHC’s coworker from JOCO, Bunyan.

FNGs: Galaxy (Tina if he ever forgets his name)
Warm Up: Circle up immediately on the spot for the following:
SSH ICx53
Frankenstein Kicks ICx15
Turkish Getups 10 OYO
Daisy Pickers ICx15 (I’ve literally never called these but we needed a breather)
Turkish Getups 10 OYO
The Workout: Mosey over the top of the stairs and partner up.
Partner 1 – LBCs
Partner 2 – Run to the bottom of the stairs and then Bear Crawl up the stairs with merkins on the steps
Flapjack, Repeato

Form 2 lines for Indian Runs Das Loop Style (something I picked up in Wilmington on Monday)
Last man does a double weave to the front.  We did this over to the lower parking lot.

At the lower parking lot keep same partners for half laps around the pickle for patty cake merkins.  First lap was 1 each side, then 2, then 3, on up to 5.

Form the 2 Indian Run Das Loop Style lines again and head back to the big soccer field near the flag.

At the soccer field we did back planks on the end line.  When YHC said GO! PAX sprinted to the midpoint and did 2 Turkish Getups and then Moseyed to the other end.  Repeato back each time increasing by 1 Turkish Getup until we got to 8.  At that point we started from Back Plank and sprinted to the end with no pausing for TGs.
Mary:  PAX called out various exercises ICx15:
Diamond Merkins, Low Slow Flutter, American Hammers, and some others that I can’t remember right now.
Announcements: Sasquatch in ENC (talk to Pikachu for more details)
NEW BETA AO – 7/3 at Crowder Park 0530
Night Train (talk to Lipstick or anyone in Carpex other than YHC for more details)
T-Claps (Recognition): EC: Lipstick, Dumbo, Pablo, Galaxy, Mookie, Pikachu
Mookie on his 6th workout of the week with Breathtaker
YHC on his 5th workout of the week for a 2nd straight 5 pack, and 3rd Q of the week
Lipstick for showing up to a workout that Peeping Tom was at
Prayer: Crab Legs Ballpark Tour, those healing, unspoken

 

Guys – as always it’s a very special pleasure coming back down to visit, let alone Q.  I enjoyed it!

Ladders

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Date: 6/20/19

Pax: Ice Man, Bobby Doll, Wallabe, Catness, Quiver, Boogie, New Mexico(Q)
Warm Up: SSH x20, GM x20, Jog around the soccer fields.
The Workout:  Jacobs Ladder at the halfpipe.  When completed Indian Run.  Jog over to the stairs, Jacob’s ladder on the stairs with burpees at top and bottom.
Mary:  WWIIs x20, Protractor, Merkins x20
Announcements:  EH a sad clown who hasn’t shown up in a while to come to Disney and you’ll get a prize.
Prayer:  Banana Seat and Crab Legs

I don’t have the list of EC’s, if you posted for EC please leave a comment.  Always a pleasure to lead.

NM

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

Indian Hills at Disney for D-Day

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Pax: Deadbolt, Glass Jaw, Tube Sock, Rut, Rain Maker, Boogie, Axe(EC), War Bucks, Sham Wow(EC), Wiggley, Skid Mark(EC), Pikachu, Ice Man, Dommer(EC), 187(EC), New Mexico 

Warm Up: SSH X 20, Imperial Walkers/Hill Billys x 20, Merkins x 20

The Workout: Break into 2 groups(Fast and kind of fast) Group 1 Halfpipe with burpee at the top, Group 2 Indian Run around parking lot and switch, Rinse and Repeat double the Burpees.  Jog over to the Stairs, Group 1 on the stairs alternating hit each step and skip a step.  Group 2 Indian Run around the baseball fields, switch.

Mary: Deadbolt led 75 WWIIs for D-Day Memorial

Announcements: YHC is Qing again in 2 weeks.  You’re challenged to EH a sad clown that’s been out to F3 and has been missing.  If you don’t know someone like that then bring an FNG.  Great to be back in the gloom as a Co-Site Q.  There was some mumble chatter that I might not be as committed to take back over and lead.  I hope I squashed that this morning!  Looking forward to leading many more beat downs in the coming weeks!

 

Prayer: Pikachu led us in a mighty prayer.  We lifted up all Veterans, Banana Seat, Crab Legs and Noah’s Arc and his M.

 

Side note: The Indian Hills idea came to me and reminded me of a great Sons of Anarchy episode where they patch over a MC in Indian Hills Nevada.  It’s a great episode in a great series(check it out).  I guess you can consider this YHC patching over Disney with all my glory.  It’s a real pleasure to lead you, hope you all have a great week!

NM

Obama was at Disney!

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PAX of 10 decided to swallow the DRP and post at Disney for a limited running workout (less than 1 mile of total movement).

FNGs: None

EC: Chips, 16-Bit, Pablo, 187

Fritter: 16-Bit

Warm Up: All exercises in cadence (IC): SSH x20, Fazio Arm Circles 10F & 10B, Imperial Walkers x20, Hillbilles x20, Windmill x20, 5 burpees for New Mexico’s late arrival

The Workout: PAX lined up for a large group indian run to the small lot by the community center entrance.  Once arrived, PAX partnered up for a Lazy Dora 1-2-3 (no running).  While one partner did the exercise, the other partner held a different exercise.  Reps were split between partners: 100-Merkins (other partner hold plank), 200 LBC’s (other partner 6 inch hold), 300 Squats (other partner squat hold).  Next exercise was a new one for the group that Q found in the exicon, The Obama, the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…).  PAX had to do this from one fire hydrant to another, ~100 yards.  Next exercise was 3 rounds of Balls to the Wall, Partner 1 held the wall while partner 2 did an exercise, then switch.  Exercise 1 was mountain climbers ICx15, Exercise 2 was shoulder taps ICx10, Exercise 3 was Low Slow Flutter ICx10.  PAX lined back up for an indian run back to the play ground for 3 rounds of 1o each: Erkins, Derkins, Dips.

Mary: All exercises in cadence: LSF x20, homer to marge x20, Freddie Mercury x20, Nippler x20, Pickle Pounder x1o

Announcements: New Mexico has stepped up and decided to share Disney site-Q responsibilities with Pablo.  Come and support your fellow PAX running the Quay at the finish.  Bring a shovel flag and run them into the finish.

T-Claps (Recognition): Shout out to Messi’s postive attitude at the workouts and his desire to post when his father is traveling for work.  Way to be Messi!!!!

Prayer: Fellow PAX in Wake County dealing with martial issues, M4L dealing with selling his house and moving, unspoken prayers

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Today’s Workout Is Brought To You By The #11

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So during the pre-blast mumble chatter for this workout YHC learned that Squatter had already brought the Mickey Mouse Merkin to Disney the week before. Having been encouraged to read over Squatter’s backblast, YHC became inspired to work with the number 11 since Squatter had claimed 7’s the week before.

EC: Quite a few Pax came out for EC – possibly more than half of the workout. YHC, Warbucks, Dahmer, The Natural, and Shamwow started at 0500, with YHC and Warbucks running the 1.5 mile loop as a warm up once and then hard the 2nd time to get after that Strava segment.

Chips, Nemo, 187, Fonzie, LED and Axe also did EC.

For those keeping count, that’s 12 out of 13 that did EC. Very impressive.


FNGs: None (but it was Plex’s one week anniversary – way to stay after it)
Warm Up:

Lap around the parking lot. Last half incorporated butkickers and high knees.

Circle up for 10 burpees as Abe arrived during our warmup lap.

Note: This was second after YHC promised Fonzie there would be no Burpees after LED put us through 50+ yesterday at the Trot. Oh well, some traditions have to stand.

10x SSH IC and we seemed warm enough.
The Workout:

Mosey to the half pipe and partner up along the way for the first round of 11’s. 1 pax goes to one hill for 10x Star Jumps, other goes the other way for 1x Monkey Humper. Bonus Turkish Getup in the middle every time you pass (but just 1 each time – turned out to be enough to kill the momentum and make things harder for no reason. My style). Switch hills and count down/up so it always adds up to 11.

After we finished that fun time for our legs we went back to the meetup parking lot to trash our shoulders with the Mickey Mouse Merkin Mile. Partners run opposite directions and when they meet they perform 11 Mickey Mouse Merkins (Wide Merkin, Diamond Merkin, Wide Merkin – WDW aka Walt Disney World).

Original plan was the pax would continue this dropping by 1 every time (YHC learned from Hello Kitty in Chicago that this should be a descending thing, not an ascending one). However after round 1 it was clear that this was unreasonable, so YHC audibled to dropping the count by 2 every time.

Once finished we went to the highlight of the AO – the abyss. (I guess you could argue about the turf fields, but today it was all about the abyss).

Pax go to the bottom for another round of 11s – 1x LBC In Cadence (IC) at the bottom. Pax bunny hopped up the stairs (yeah, that sucked) for 10x Low Slow Flutters IC at the top. Standard 11s – drop the LBCs, increase the flutters. We stayed together as a group for these, holding 6 inch holds for the 6.

2nd time up the abyss we bunny hopped again, times 3 and 4 we wheel burrowed with our partners. Sadly after time 4 we were approaching our time limit, so we headed back to the meetup parking lot for some Mary.

Mary:

Pickle Pounders x20 IC (impressive form by ShamWow!)

Homer to Marge x10 IC, x5 IC each leg

Shoulder taps x10 IC

Yoga – runners pose on each side x10 seconds, pidgeon pose on each side x10 seconds and we were done right at 45 minutes.
Announcements:

Work day at the food bank this Saturday. 9am – noon, bring gloves, they have tools.

Push for those that haven’t Q’d to sign up. Sheet is pretty empty for next week 🙁

T-Claps (Recognition):

Warbucks for pushing himself to run fast on EC and getting on the segment leader board. Sometimes you have to push yourself!
Prayer:

187’s neighbor Tom – prognosis is better but continued prayers.

Shredder – praises for progress.

Skidmark for the annoying calf injury

Crab legs as always

YHC took us out. Always an honor and a privilege to lead!

Today’s workout is brought to you by the #7.

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Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter.  Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.

EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt

FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:

Mosey to SoccerField

Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.

Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.

1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins

Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken

YHC took us out with a quote from Walt Disney himself.

“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”

-Squatter

Devil Burpees!!!

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FNGs: none, but welcome back Cobol!!!

The pax were warned this was an homage to my very first f3 workout.  It was led by M4Life, who I thought would attend.  Alas, was not to be.

EC: Shamwow with a mile PR! Maybelline and Slide Rule out there early as well.
Warm Up:

Quick lap, ssh, good mornings, merkins, imperial squat walkers

The Workout:

11s on the Half Pipe

Merkins on one side, wwii on the other.

EC burpee in the middle if you wanted…. Looked like everyone wanted.

Extra trip of 10 each if you finish early.

Shamwow hit his stair goal during this portion.

 

Abyss!

The PAX were introduced to a new workout move, the *Devil Burpee*.  As we all know, the Blue Devil takes the already insufferable Bobby Hurley (slap the floor like a d-bag, then miss a jump shot) and captures the more full essence of Duke with a defensive flip.  So, jump squat+ Turkish get up.

The Devil Burpee adds another layer of d-baggery by adding a Burpee before getting up off the floor (seriously, after flopping, doing push-ups before standing back up, ugh).

These are 100% guaranteed to spike your heart rate or your money back.

 

So, head to bottom of Abyss, 2 Devil Burpees.  Top, x4, Bottom x6, etc.

Stop at the top with 12x Devil Burpees.

Audible was called where the 12 could be skipped if the pax raced someone up the stairs.

Mary:

Traveling Mary!  Start on baseline of field, do 10x Mary exercise, Sprint to mid field.  Repeat x8, sprinting half field each time.

 

Recap:

Holy cow.  My heart rate averaged 141 for this nonsense.  29 flights of stairs, just over 5 miles (including EC), and will over 1k calories burned on the morning.  Great job everyone pushing hard.  Not a lot of mumble chatter, whole lot of really heavy breathing.

 

Announcements:

2.0 Saturday.  Spartan race (see Shamwow, Dahmer)

T-Claps (Recognition): great job to glass jaw pushing himself!  And Shamwow with the mile PR!!

Prayer: Crab legs, Glass Jaw employment opportunity

A Journey to the Abyss

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16 PAX, 10 for EC, decided to swallow the DRP, climb out of the fartsack, and post at Disney to get stronger.  Q was happy to see a few brothers (minus 1 fritter quitter) braving their first journey for the coveted Fritter and the best speech zero dollars can buy.

FNGs: None

EC: Doc, Modify, R22, Aquaman, Bullseye, Dauber, Dahmer, Pikachu, Pablo

Fritter Status: New fritters: Doc, Modify, R22, Cupid; Repeat fritter: Aquaman, Bullseye, Dauber, Pikachu; Fritter Quitter: Beater

Warm Up: Led by Emeril: mosey around the baseball field to the small parking lot for a light warm up and a series of stretches.

The Workout: From the parking lot, the PAX moseyed to the Abyss to get the workout started.  Q had conveniently placed two 35lb kettlebells at the top of the abyss to be used throughout the workout.  After arriving,  PAX split into 2 groups and lined up in 2 lines down each side of the stairs.  With the kettlebell, the first PAX did one shoulder press and then passed it to the next PAX in line down the stairs.  PAX were instructed to run to the end of the line down the stairs to continue passing the kettlebell until they reached the bottom.  At the bottom, 5 burpees OYO.  The PAX lined up again to repeat up the stairs but this time with two shoulder presses and then 5 burpees OYO at the top.  Once at the top, PAX partnered up to complete a Dora 1,2,3 (100 merkins, 200 WWII, 300 squats).  Partner 1 started his reps while partner 2 traveled down the abyss into the darkness where they had to complete star jumps (start w/ 5 and add 1 rep for each journey down) until all reps were completed.  PAX were encouraged to carry a kettlebell or two, to keep them company, as they descended into the abyss.  As PAX completed their reps, they were instructed to continue up and down the abyss with the star jumps until all PAX were complete.  On completed, all PAX then moseyed (some carrying the kettlebells) back to the parking lot for Mary.

Mary: All exercises in-cadence for a 20 count: low slow flutter, homer-to-marge, freddie mercury forward and reverse, pickle-pounder

Announcements: PAX are encouraged to step up to Q a workout, CPR/Safety meeting at Fire Station tonight, Check FB and Slack

Prayer: Crab legs and his status in the clinical trial, unspoken prayers…